Cold CIM Relay

Just ran a new Personal Record for the 10k at 57:45 (9:16 per mile pace).

I ran a 7 mile leg of the CIM Relay this morning with the following teammates:

Karen, Eddie, myself, Betsy

It took us 4:35:00 or so to go the entire 26.2 miles. More details are forthcoming on how we placed but if you want to look us up the results will be at this link:



Look up the "Frutchey Clan" team under the family relay teams as well as the women's relay teams!

Time to nap!

Thanksgiving 5k

It was 32 degrees here in Overland Park, Kansas as I ran a new PR for the 5k over moderate hills, windy weather and with 5,000 others crowded next to me on narrow streets. While this is my fastest 5k yet, I wouldn't say it was the funnest, especially since I had no one to share it with. I think this is one of the first official 5ks I've gone to completely alone and it really did lack a sense of shared community for me. But in the end it did give me a nicer than expected time.

9:10 - Mile One
8:57 - Mile Two
8:12 - Mile Three
1:32 - last kick

27:22 - Total Time (8:48 per mile pace)
32:13 - my Thanksgiving 5k 6 years ago (age 25)
28:32 - my previous PR

The last mile I felt like I was going so slow and was so cold I couldn't feel my limbs. I was surprised at my time that mile, but really I just wanted to be done and go back to a warm house with friends and family to celebrate Thanksgiving...now when will that turkey be done?

Did you know I LOVE to run?

I went for another 30 minute run-while-the-kids-are-happy-and-before-things-get-crazy-while-Nate-is-watching-them, late last night from 5:30 to 6pm. I think I ran around a 9 minute mile and snuck in 3 miles. It was a little creepy running on the creek trail with the sun already completely gone. I made sure to only listen to one ear plug of my Ipod so I could hear people around me.

When I do get away to run like this I ask myself why it is something I enjoy so much. Humans don't usually do something regularly if they don't enjoy it, and since my friends and family have come to see me as a runner (since I run 3 or more times a week) I am starting to realize in hindsight that I do like running. Do I run for just weight loss or fitness or as an excuse to get away from children (thankfully they can't run as fast as me yet)? I guess I take running for granted and think everyone enjoys doing it and does it often, until folks refer to me as one of those "odd runner types". Then I look around myself and realize that running is something I don't have to do regularly, instead it is something I CHOOSE to do, and other CHOOSE NOT to do.

So why do I CHOOSE to run?...seems to be the pressing question which non-runners keep asking me.

I think the answer to this question is:
I Love to Run

Why? (as Lincoln would press the question further)

The answer to this goes back to when I started to run.
When I was 15 I moved to Oregon on my own to live with my grandparents on a farm.
My parents were going through a rough time.
And I was like Forest Gump, I would go and just run out in the country roads and fields.

Why?
I loved it.

Why?
Running made me feel young and fit. It gave me some quiet time to process my feelings. A run out in the field made me feel close to God and nature (I often had to play head butting games with our goats).

So why do I still run?
For many of the same reason. Quiet. Closeness to God. Nature (the stars were out last night). A calming effect on my soul. It is one of my life's constant stress release mechanisms.

Running has helped me get through many periods of my adult life (just like the title of my blog states).
I ran throughout college. I ran throughout my rockin' 20s (although I ate and drank and was merry throughout that time as well - leading to more weight gain).I ran while pregnant. I have run injured. I ran a marathon while grieving the death of my father. I ran during my first cooperate job. I ran through the darkest years of my marriage. I am now running through being a Mother of two and childcare provider of 4 and a wife of one great guy (who works long hours). I've run in California, then Oregon, than Washington, then California, then Kansas, then Missouri, and now California again. I've had lots of running partners too; from my high school basketball teammates, to Cara in college, Trish in grad school, Lisa in Kansas, Nate off and on where ever, My brother-in-law Will, My father-in-law Bill, Betsy here in Elk Grove, Eddie my brother here in Elk Grove, and my dog Edgar in Missouri (my props go out to you all, especially that poor beagle that I drug along behind me after 1 mile).


I must confess, looking back, I've run a lot!
I guess I must really LOVE to run.

Half Mararthon Personal Record

Despite a gut ache that has lasted all last week, keeping me from running, I successfully completed a half marathon yesterday morning. I had signed up for this race to just keep up my fitness after the relay in August (where I ran 14 miles over 24 hours). So now I was attempting to run 13.1 miles without stopping to walk or rest.

I got to the start line a little too late to wait in line at the porty potties and therefore had to get in line for the race. In hindsight, perhaps I should have stayed in line and just taken my potty break, since I had a chip timer on my shoe and I could have started a little late and had my start still count. Instead I started with a pace team that was carrying a sign for 2:25 and struck up conversations for the first 10 miles with this group. It really helped the miles tick by to actually have a group running my pace. I also felt like a real runner finally being fast enough to run with a pacing team.

My main fans were Nate and the kids in a double stroller which he rushed around town to see me at mile 1 (took my sweats), mile 3 (gave me a hat), mile 5, mile 12("Go Mommy!") and the finish! I was amazed at how often I saw them cheering me on. It really helped me.

After my potty break at mile 10 which I think took me 4 or 5 minutes I ran three 10 minute miles to catch up and pass the last pacing team (2:30), and kick nit home the last 1/4 mile at 9 minute pace. My chip time was 2:27:44 (11:17 pace). I remember the day when that was my pace on a 5k race! The last half marathon I ran was in 2005 before I had had children. I weighed 25 pounds more than I do now and ran it in 2:47. If I hadn't stopped for that much needed potty break (waiting in that potty line) I think I could have even beaten 2:25 (and had a pace in the 10 minute per mile range).

Races like this one are a blast. They make you feel fit and happy to be alive. At the finish we were given medals that were cowbells on ribbons, since this is the Cowtown Half. If I run it again next year I'll have to dress up more like a cow.

For now I need to focus on beating this stomach ache and getting ready for the Fun Run 5k on Dec 5th and our Marathon relay as a family on Dec 6th.

The Apparent Project Blog: All kinds of fasting....

The Apparent Project Blog: All kinds of fasting....

I am ending my beloved gym membership to fast and in some way help this ministry...join me.

I'm Haunted

I could write here about my most recent run that felt great and safe and made me feel free from adulthood. But instead I am haunted by the stories of my dear friends the Clay's who are working with orphans in Haiti. "Almost every day I am forced with the decision of whether to send a street kid home to no food so that I can have dinner with my family, or whether to let him stay and not know whether there will be enough food for our household of 10 this month." These words from Shelley haunted me as I ran tonight. They should haunt me. They should haunt us all.

Then another friend sent me an email just randomly..."I command you - be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go. Joshua 1:9" and our preacher just preached on "Blessed are those who mourn for they shall be comforted." Are we to go to Haiti and help the helpless too? For how long? Would it really comfort? I feel like someone I loved has died. How self serving this American world his with its gym memberships and running clubs and TVs and fast food while orphans are abandoned to die at trash heaps in Haiti.

Visit: This website to help!

Celebrate Good Times Come On!

I am done with around 22 weeks of steady focus on weight loss. During this time I've lost 47 pounds of weight (2 pounds a week). The first 25 pounds were the remaining weight from my pregnancy and came off fairly rapidly. The last 19 pounds were harder to remove and I used an 8 week weight loss challenge at my gym to motivate me to keep pushing. I've carried that extra weight since my early 20s so it was harder to get rid of.

After an especially hard week of dieting and working out I weighted in at the gym yesterday morning weighing 137 pounds. I had lost 12.2% of my body weight since 8 weeks ago, and 25% of my body weight since early April (5 months ago). Loosing 1/4 of myself in 5 months has made me feel very strong and fast and lean. I also feel really excited about the future. I am very blessed to have the money and time for a gym membership and a support system of friends and family to help me meet this goal. At my weigh-in I had my brother Eddie who has been on his own weight loss journey for several years now and is always motivating me to eat better and meet him at the gym for early morning workouts. I also had my sister-in-law Karen who is a supportive friend when it comes to balancing our roles as mothers and athletes and breastfeeding mothers. I appreciate how she and my Mom were flexible with me when I brought her children or mine to the gym with me for workouts. My Mom was also at my weigh-in and she was my partner in this the whole way, even participating in a Spring weight loss challenge with me (doing push ups and sit ups which she hadn't done since college). Nate was at work but was there in spirit since he modified my diet and helped me track calories as well as watched the kids lots when I had to go to the gym. My brother Peter also watched the kids at home if they were napping and I had to make a training session, so thanks go out to him as well.

To celebrate we all met for sushi and Japanese beer at a fun local spot. We ate LOTS of sushi and I loved eating all that rice so late in the evening, along with the soy sauce. Thank you all for your support through this. Love you all. Sarah

Hood To Coast Results

Here is a photo of me at the near top of Mt. Hood, awaiting our 11:45am gun time to start the Hood to Coast relay. I ran the first leg and had the honor of starting the relay for my team of 12 fellow runners. Relay races are lots of fun but I only had a vague concept at this point what we were all in for, as we had never run the Hood to Coast relay before (preferring slight smaller and shorter relays in the past).

At the start I was greeted with enthusiasm not only by my teammates but also by a loud commentator shouting out our team names as we left the starting gate, and also the American Cancer Society folks who were happy to meet us after our fund raising efforts.

I began my decent down the steep Leg One at 11:45am on a Friday morning (we had left Seattle at around 5am so I was already a bit sleepy). My adrenaline was pumping with the rock music and caffeinated gu blocks from the race start and I had to keep telling myself to take it easy and not run my fastest first mile ever. One glitch in my plan was that I left my Garmin at home so I didn't really know my pace. I kept passing runners and asking politely, so what is your pace? They kept saying they were 9 - 10 minute milers and I thought, I'm out of my league here. Why am I passing these folks. I guess its the downhill (I shrugged and kept with the pace that felt good). I realized at one point that I ran one mile in 8:20 pace (since I had a Timex I'd borrowed and could set a split between the state road mile markers). 8:20!!!! I hadn't run that mile pace since MAYBE high school JV basketball try outs, age 15. I tried to slow down but found the pounding on my knees hurt more and my lungs and heart rate were so slow that I wasn't out of breath at all. I decided to just run as fast as I could (this is a race afterall) and I finished the 5.65 mile downhill in 49:35 (around a 8:44 pace).

Running 5 miles normally doesn't fatigue my legs that much. I'd been training with three such runs of this length a week or longer. So the quick inflammation of every part of my legs after this run from calves, to quads, to ankles, to hamstrings was a bit surprising. Only an hour after this run, despite my attempts at stretching, icing and biofreezing, I was hobbling whenever I tried to stand up and walk. I made an effort to get out of the van at EVERY exchange to walk, and still I was just getting stiffer and stiffer. I was slowly turning into a Tinman without oil and still had to more legs of the race to run (the next one approaching at 8pm that Friday evening).

Once my other 5 teammates ran their first legs (with lots of hand slapping and team espirit) our team van was off duty and needed to drive to Portland for a major exchange where we thought we could sleep and eat. After fighting through Portland rushhour traffic we sat in a barren industrial parking lot thinking where is the food and how can we sleep here. It was a major let down. No nap. No food. So we set out doing what any runner would do, and walked about 2 miles looking for food (to only find a Burger King). After eating my BK salad and a kid Whopper and a small shake (yuck) I prepped for my next run as my teammates tried to get a nap. The sun was setting and the rain was drizzling. The exchange points was chaotic, the theme at this point was already in our heads, this race has too many teams in it! I walked a bit away from the crowded exchange to stretch when I saw my Dad (father-in-law) running quickly to the exchange. He didn't see me and I just barely saw him coming. I stepped in, said "I'm here!", he handed me our bracelet baton and I was off.

"Off!" Yes, I was off. At a distinct walk hobble jog. It was an interesting gait. And soon after starting I had to run up stairs to get to the Portland bridge that crossed the Columbia River. I cranked up my Ipod (first time I'd worn it) to push through the initial pain. I passed some other hobbled Leg One runners, and that fueled me. I picked up the pace and my legs loosened up. I ran this leg through the oncoming darkness down an industrial Portland road on the broken sidewalk. It was 4.75 miles, at a time of 48:35 (10:10 pace); not bad for my legs feelings so stiff and tired.
ed
After this leg I was in great need of a nap. But now our van was on a mission to make it through the ridiculous traffic of 2000 other vans careening toward the same exchange points in time to get our next runner to the next stop. At 2am we were off duty again and trying to get to the next major exchange for that long awaited nap (I'd been up for 22 hours straight and run 10 miles). The windy back road took us 2 hours instead of 1/2 hour to navigate. We laid down in our sleeping bags on the floor at 2:35am...my eyes finally closed at 3:30am...my clock alarm awoke me at 4am...I started running my last leg at 4:30am.

At this point I looked at my brother-in-law as he helped me hobble to the exchange with my headlamp and sweatshirt in the slight rain and said, "I think this might be the hardest thing I've ever done." I have birthed out two huge babies so i was feeling some discomfort at this point to say that. I ran very slowly at first and once again passed my first runner and then more it was crazy how bad everyone looked at this point. My mind was so tired it played tricks on me. I thought any shadows in the street that moved were either animals or puddles. I had to keep working through that each time a shadow moved. I pumped my arms the entire run to keep moving. I could hardly stand or walk when I got out of my sleeping bag...so I was surprised that I was running. Black clouds floated over my head and i was on a back country road. I would have enjoyed the run more however it was 4:30am in the morning and I had slept in 24 hours, so I was in survival mode. I could see reflective vests dancing in front of me; they were mesmerizing. I decided to think of all the people who had died from cancer that folks had ask us to run for.


Each name came to mind and I was reminded how hard it is to watch someone you love struggle to breathe, to sit up, or to stand. "I'm blessed." I kept saying this in my head. "For my kids." I said this too. I want to stay healthy and alive for my kids, unlike my Dad was able to. "For my Dad." I almost heard his voice out there. "For my friend." I thought about my friend Emily who just lost her Mom to cancer. And I was somehow moving forward, and passing people. I got passed to, but not as often. This leg felt the longest, but it was the shortest. I ran 3.75 miles in 38:30 minutes or so (another 10:10 pace).

Last year I ran at an overall 11:10 pace or so. My fastest leg last year was 11:06 and I ran it weighting 168 pounds and 2 months pregnant. This year my overall pace was closer to 9:40 and I weighed 141 pounds. I set a goal 10 months ago to run sub 10 minute pace and to weight in my 150s for this race. I met both goals. I also set a goal to raise $1000 for American Cancer Society and with your help I raised $1107.

It feels great to set a goal and meet it on so many levels. Thank you to everyone who supported me along the way. Nate says i called him after my last leg a bit drunk on lack of sleep and misery. He joked if he recorded the conversation I might never sign up for a relay race again. But even though I was sleep deprived and sore to the point of hardly walking for days, I'm ready for another one! I think it is because when you do an endurance event you discover what your real limits are. Now a 5am run seems easy (especially after a few hours of sleep), since I've done one at 4:30am with no sleep!


I encourage you to find a hard goal and go for it. It truly makes you realize how strong you really are.

Packing for Relay

I've confronted a cold bug with a death stare the last few days saying,"You will not make me sick for this race!" Trying to balance being a full-time Mom of two under age 3 and daycare provider for 2 more during the day, and tapering for this race, and getting better for this race has been a challenge.

But so far, my head is somewhat still clear. I hope to get three nights in row as of tonight of good sleep. I've rested from exercise for several days. And now I'm attempting to pack for my flight to Seattle tomorrow morning while my 6 month old squirms on the floor and wants to be talked to.

I'll be traveling with:
1) Two kids and no Dad (he has to stay home and work)
2) Two carseats
3) One suitcase
4) One breastpump
5) Lots of running gear (three outfits), first aid kid, Garmin, headlamp, fuel etc.
6) 60oz of frozen breastmilk for Grandma Tina to use while watching Zoe.
7) and NO Cold Bug!

Wish me luck!

Sympathy Weight

My husband has displayed sympathy weight recently. We both think he gained a bit during this pregnancy and then last night he showed some "sympathy weight" by going to the gym with me and lifting weights (which is not his cup of tea) and then we weighed him. While I've lost 40 pounds since Zoe came home from the hospital, Nate has lost 15 pounds. Not only has he lost weight with me without even realizing it he has sympathized with my weight loss goals with all the support he has given me. Let me count the ways!

1) Invented new recipes to stay within my diet.
2) Asked me if I could eat a dessert and stay within my calorie count for the day. If I can't he doesn't make it for himself either.
3) Watched the kids before work in the mornings so that I can get in a quick daily run.
4) Given me training tips, since he ran cross country in high school.
5) Bought me skinny clothes to help me celebrate my success.
6) Reassured me that I look great and not to get to down on myself on an off week.
7) Massage my tired muscles.
8) Make me an ice bath.
9) Push the kids in strollers while I ran a 5k.
10) Babysit the kids with grandparents helping during a 10k.
11) Buying me a gym membership and new running gear without complaint.
12) Reading my blog and chatting with me about it.

Having a spouse or friend cheer you on through a goal like this is essential. I am so glad that Nate has been there with me to gain and loose the sympathy weight and provide me with the sympathy I needed to keep pushing towards my goal.
I couldn't have been as successful without him.

Official 5k PR

28:35 (9:12 pace)

I crushed my last 5k time by 4 minutes.
And I broke my last PR from 2003 by 2 minutes.

Feels good.
I had fun passing 6 people in the last mile.
I think I was in the top 3 in my age group too but I'll have to verify that.

Attempting a Fast 5k

Tomorrow morning is another $5 5k at the local running store.
I haven't beaten 32 minutes in a 5k in a long time, so that will be goal number one.
Secondly, I'd love to set a new 5k PR, which would take me running at a 9:50 pace.

I'll try my best and will hopefully achieve these goals no problem.

I am running 15 pounds lighter than the last 5k in May.
So that should definitely help. Also, last time I went running I was able to run 3 miles in 29:27, right on pace to beat my 5k PR of 30:39.

Root me on.

I Need a Heroine...cue the music

And I don't have to look far.
There are plenty of AMAZING female athletes I can look to to get inspiration when I'm worn down in my own training.

Deana Kastor (female bronze Olympic marathoner in 2004 and American Record Holder)
-I like how her husband can only keep up with her running pace by riding next to her on a racing bike.
-She also does lunges in this one documentary while prepping for her 2006 win of the Chicago marathon, in such blistering speed and for such a long time that my jaw dropped to the floor.
This video shows her winning her Olympic medal.

Cheryl Hayworth (bronze Olympic medalist in female weightlifting)
-She has made the Olympic team three times
-Her highest weight lift over her head is 285 kg (628 pounds) in two events, and American Record.
This video shows her setting new records.

Dara Torres (silver medalist in 50m Olympic swim in 2004)
She's 42 and just swam in the finals of the World Championships
She has a 3 year old to take care of too.
Nuff said...here is an article that says the same.

Joan Benoit Samuelson (Olympic Gold medalist 1984 in the marathon)
Oh yeah, and she ran in the trails again last year at age 50.
I met her and shook her hand and talked to her about how awesome she is. She told me I was awesome for running to raise money for cancer research. I replied I guess we are both awesome!

After watching this video I think I can go out and push myself a little harder.
These women are so inspiring.

You Succeed

This morning I awoke to run a long run with my friend Betsy but she had to sleep in.
So I desperately searched for my Garmin because I'm a bit addicted to using it whenever I run outdoors. It took me 30 minutes to find, right where I left it on the porch. I need to get better about laying out all my gear the night before so that I don't waste time in the morning. Right now I think I own 6 pairs of running shoes by the way, so it shouldn't be hard to find a pair of those at least.

So with less time to run before Nate had to leave for a meeting at 8am, i was out the door by 6:45am trying to get him in less than an hour. I wanted to run at least 4 miles. So I started sort of slow and then sped up with each mile after that. Here are my splits.

Mile One: 11:29
Mile Two: 10:47
Mile Three: 8:56
Mile Four: 9:44

Total Time: 40:58 (Pace per mile 10:14)

Last three miles my pace was 29:27 (pace was 9:49)

This is a huge accomplishment for me. I could hardly believe it. But sometimes when you push yourself and dream the impossible, on a standard every day morning, you succeed.

I can't believe this

I just put on some jeans that are size 8. I'm not joking. This is crazy. I guess I could have put this on facebook as a status but I don't want to sound to cocky.

I'm just surprised. I guess you work hard and it pays off. Yippee.

Someday I WILL be Faster

Today I committed to running 7.5 miles and I tried to get up by 5am. Instead I was up at 6am and out the door by 6:20am, which made for a nice cool run with the sun at bit of a low blinding angle. I planned ahead and had Tootsie Rolls in my pocket so that this time (unlikely my last run) my legs wouldn't run out of sugar to burn after only 3 miles. This worked well and I enjoyed having a kick in my step the last two miles.

I ran an average pace of 11:32, but the last mile and a half I was running at around a 10:45 pace. I love the pace calculating tool at the following website, by the way, and hope you use it to: http://www.coolrunning.com/engine/4/4_1/96.shtml I would love to be faster then I am and had hoped be running at a 10 min mile pace by now. I think I could maintain a 10 min mile for perhaps 3 miles, but not more than that. For now I am pleased that I have some good endurance, my legs are strong, and I don't feel any injuries coming back. I can run 7.5 miles no problem. Of course I did feel like eating everything in sight this morning (french toast by Nate and coffee and a McGriddle from McDonalds later and I finally felt full).

I hope I can run my miles in the Hood to Coast a bit faster than I did my run this morning (I think I can do that since I'll be running it in three legs with 5 hours or so recovery between each run - 6 miles, 4 miles, and then 4 miles.)

I also looked up my old records of when I ran the KC Half marathon in 2005 while training for my marathon one month later (can you believe that the results from that race are still on the Internet.) I ran/walked that half marathon with a chip time of 2:47:00 (12:45 per mile pace). I'd like to beat this time soundly when I run the Sacramento Half Marathon on Oct 4th 2009 - two pregnancies later and 4 years older and hopefully 25 pounds lighter. My goal is to run this half marathon in under 2:20:00 (10:41 min mile). It is fun to think of my 31-year-old self betting a race against my 27-year-old self.

My long-term dreams include running a 5k, 10k, and Half Marathon all at 9:30 min pace, which would be total times of 29:30, 59:01, and 2:04:32. Perhaps I'll shoot for those time goals in the Fall of 2010 after another year of training by running at least 20 miles a week. Someday not only will I have endurance (like the Energizer bunny) I'll also have speed (like a real bunny).

Hey Peoples!

When we went to San Francisco and rode on a trolley car with our son Lincoln he was so excited he yelled, "Hey peoples! We're riding in Thomas peoples!" to all the people outside of the car.

Today I am so excited I have to just shout for a second.
"Hey peoples! I weigh less than 150 pounds peoples!"

This has been a weight loss goal for 5 years. If I can get below this (149.6) I'll be the lightest I've been since the year 2000 (so in the last 10 years).

And that "Peoples!" is worth shouting about!

Long Run in the HEAT and Long Range Goals

I went for a long run this morning a bit too late! I started at around 8am and by the time I finished it felt 90 degrees outside (although it was only 80).

Here is my route:


I was happy with my pace but hope to start out perhaps a bit slower in order to go perhaps 7 miles next Sunday. I'm trying to balance speedwork, long runs, and weight loss training at the gym.

I very much appreciate the accountability I'm receiving from my running partner Betsy, brother Eddie, and coaches Nate and Will and trainer Cesar.

I will likely meet my goal of running well (faster than last year) in the Hood to Coast at the end of August. I will also likely meet my new weight loss goal of running this race in my 140s.

I'm very goal -oriented so I often find that if I train really hard for a race and don't have something to train for after that race that I suffer a loss in motivation afterward. This happened to me in 2003 when I trained hard for a local 5k race in the Winter; I set my 5k PR in that race in Feb 2003 and made a weight loss goal by loosing about 15 pounds while training. Since I didn't really have a long-term plan for other races after that race, I quickly regained the weight and lost all the speed and cardio fitness I had accrued up to that point. That is why I've worked up an extended calendar of events to train for until the end of 2009.

Aug. 15th - EG Fun Run 5k
Aug. 23rd - Winery Relay with Betsy (5 miles)
Aug. 28th - Hood to Coast relay (14 miles)
Oct. 4th - Cowtown Half Marathon (13.1 miles)
Dec. 7th - Cal International Marathon Relay (7 miles)

I'm excited to be doing three relay races with friends and family. It always makes me run faster knowing that my efforts contribute to the success of a team.

43 Days - Yipes

Is that what the counter says on the right hand side of this page? 43 days till my race!
That came fast.

I've been sidelined for the last 10 days with a deep chest cough. But now I'm better and feel great. I went for a four mile run today and will swim tomorrow. The Saturday morning I will run around 7 miles. Nothing like going from 0 to 60. I'm also within shooting distance of being in my 140s which wins me a coveted prize (I get to go see the new Harry Potter movie once I weigh 149 on the gym scale).

I start another weight loss challenge this Saturday and my trainer has put me in a group of people that are hard core folks (always paying to individual training and such). So essentially on my "off" days from running I'll be doing intense leg squats and weight training with this team of fit people (Tuesdays and Fridays at 6pm). The combination will leave me exercising a minimum of 60 minutes a day up until the last week before the race. I plan to be weighing close to 140 by race (which means I'll finally hit the "normal" range on the BMI chart - man that chart is ruthless - http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf).

Also, folks have been pretty generous this week and I'm only $110 from my minimum commitment of raising $500 for the cancer society (see http://run.to/RunForEd). I committed to doing a push up for every dollar raised this week; so far I have to do 73. I'm proud of my training partners both far and near right now who are committed to weight loss with me. Here is a shout out to Rebecca, Christina, and Betsy.

Excerise Ideas

Someone posted on my last blog asking the following: "any chance you'd give me some idea of what exercises you did each week? I'm desperate to lose these last 15 pounds, and I know I'm going about it all wrong." I think this was my friend Shari from facebook, but since I'm not sure, I'll answer here just in case.

My trainer was very focused on two things diet (by counting calories) and then 1-2 hours of exercise a day. He stated up front that if we didn't change what we were eating our bodies would NOT loose weight no matter how hard we worked. I didn't like hearing this since I love to eat and I didn't want to learn how to count calories. I started keeping the food diary, which I can send you if you email me. This got me to cut out things like dessert and extra fat. I realized very quickly that I was eating a high fat diet, despite thinking I was healthy since I rarely eat beef or dairy (in part due to my husband's high cholesterol). So restricting my calories and eating lots of veggies and whole grains helped me drop up to 5 pounds on some weeks.

Exercise was the second part, and my trainer even states it is the 2nd in importance in a weight loss program. The key with the exercise is to change up what you are doing on a regular basis so your body doesn't get used to it. 1 hour of cardio and then 1 hour of weights a day is ideal. One week I did the following and lost 5 pounds that week:

Monday: REST
Tuesday: 35 minutes elliptical trainer
15 minutes hard weight training
1 hour walking
Wednesday: 35 min run (am)
25 min fast lap swim (pm)
Thursday: 1 hour circuit training with trainer
(this includes exercises like squats and lots of situps, and then cardio to get your heartrate backup, and don't forget pushups).
Friday: 1 hour circuit training with trainer
Saturday: Ran a local 5k, 32 minutes
Sunday: 30 lap swim for recovery

Some of my favorite activities include:
Elliptical machine
Stair step machine
Running
Swimming laps as fast as I can
Lifting weights (shoulder press, chest press, biceps, triceps)
Situps
Cycle classes
Circuit training
Squats with weights
Lunges with weights

Hope this helps others who want to try and loose some weight fast.
Reign in your eating and then add in the exercise and keep your body guessing on what you will do next.

Good luck!
Sarah

Body Fit Challenge Results

I ran with my friend Betsey at a torrent pace to the gym this morning for my final weigh in. My trainer was there hoping that I would weigh in and win the thing, but I knew it wasn't to be because I slowed down my weight loss this week to maintain my milk for Zoe.

During my weight loss challenge I tracked my food, my exercise, and my calorie intake all on one sheet, as well as my weight. Here is a snapshot (above - click on it) of how I tracked this info. This was a really great tool for me to keep my weight loss on track.

I plan to still loose at least around 2 pounds a week until my race at the end of August. My body just can't handle 5 pound weeks (which I had a few of during this challenge), while still maintaining my milk supply for my 4 month old daughter.

Today I ran 4.13 miles in 44:35 or a 10:48 pace (faster than this time last year).
Go Warriors!
Sarah

New Goals

So I decided to go on a trip last week instead of really pushing ahead and winning my weight loss competition at the gym (I'll likely finish in 2nd place). So I'm refocusing on a new goal to stay positive.

A 10k on the 4th of July (lets just finish this without walking) and another 10 pounds of weight loss before August.

I can do that. And once I do that I get to buy myself some new workout clothes and a dress.

10% and In the Lead

I've lost 10% of my body weight, that is 17.8 pounds in 5 weeks and vaulted to the lead out of the 75 people racing to win the weight loss competition at our gym. Now I'm feeling quite happy but also quite fatigued. My hip hurts and I'm hoping I can still loose around 9 more pounds before June 13th, the final weigh in.

Just read my friends post about adopting her daughter. God always lays on my heart perhaps we our next children will be adopted.

New 5K PR...post age 30

My overall 5k PR is 30:39 (9:53).
This morning though I ran faster than I did in last years 4th of July run, setting a new post-age-30 PR. No bad when you consider I've gained and lost 50 pounds since running that 5k in July 2008 due to my pregnancy and delivery of a large 8lb 12 oz girl.

July 4th, 2008 my time was: 32:45 (10:33)
April 13th, 2008 my time was: 35:17 (11:21)
This morning my time was: 32:31 (10:25/mile)
1st 5k back in 2003 was: 32:54 (10:37_

I'm especially proud that I ran the first mile in 9:59. I like seeing that 9.

By the 4th of July run I should be closer to 10 minute miles (if not faster) and 20 pounds lighter! Perhaps I'll even beat 30 minutes.

Fundraising Effort

My fundraising letter is going out to all my contacts and then perhaps to the contacts of my parents and on from there to their friends.

My goal is to raise $1000 while training for the Hood to Coast relay in August.
So far my email blast has gotten some donations from a few of my former colleagues, which I appreciate! Please see the link to the right if you want to read more about my fund raising for the American Cancer Society. Basically I'm raising money for this society due to loosing my father to cancer in 2000, at the age of 49. We miss him a lot and wish he was here getting to know his grand kids.

I'm also running a 5k tomorrow and really want to run it in under 33 minutes. The mere fact that I can run a 5k without walking is a feat, seeing as my baby is just 11 weeks old. I've also lost 15 pounds in the last 4 weeks and in second place in the weight loss challenge at the gym (I've lost 8.5% of my body weight so far).

All this is to say, I'm passionate about fitness, firstly yes because it makes me feel good. But also because it means I'll be around when my kids have kids, unlike my Dad. His battle with cancer was complicated by his struggle with obesity. Please consider donating money to the American Cancer Society in memory of my Dad. I'd like to see less adults and kids dying of cancer. It just stinks!

Speed Trial

I was sneaking in a run with two feverish kids at home with my mother...so in other words I had to run fast! I ran quickly to the old high school track I used to train on with the JV basketball team. Back in my glory days I thought I wasn't in good shape, running an 8 minute mile around the track (making me a very slow guard).

As I arrived, I mentally challenged my 15-year-old self to a speed trial. Needless to say the 15-year-old won. BUT my 25 year old self did NOT win as I completed the trial in 10:02. I wasn't running 10 minute miles in my mid-20s, at least not consistantly.

It was encouraging to see how fast I could go. I think a month ago I was running 11:40 on the mile! Since having Zoe I've lost an additional 20 pounds and am now withing 5 pounds of my pre-pregnancy weight. The more I loose the faster I get is what I say!

Progress

I ran two miles of a 5k training run at 10:30 pace, which is a pace faster than I ran this time last year.

I've lots 10 pounds in three weeks with diet and increased exercise.

I've increased my resistance training and my weights on those as well.

I can do more push-ups.

My baby girl has gained weight and inches steadily.

My remaining goal is to loose another 10 pounds (at least) in the next five weeks, with 10 more pounds in the month following that. This would mean I could run the local 5k on the 4th of July while weighing in the 140s. Last time I ran at that weight I could run 9 minute miles!

Can I?

Can I prep for this Sprint Triathlon by June 6th? Today I biked 9.5 miles and then ran 2 miles. I've lost 13 pounds in 3 weeks so my running feels lots faster! Hope to be at least 13 pounds lighter by June 6th as well.

.5 mile swim. The swim will be in Rancho Seco Lake, with a beach start and finish. The water temperature will be around 72 degrees. Wetsuits are allowed. The course will be clockwise course marked with large orange swim buoys. The course will be monitored by safety boaters.
The Bike

The 16-mile bike course starts off within the park at Rancho Seco for the first 2 miles and then turns onto highway 104, monitored by CHP officers, for a 6 mile out and back loop. After a left turn back into Rancho Seco Park you finish around the lake and back into transition area.
The Run

The 3-mile run heads out of the transition area along a grass path to a wide fire road that loops around the lake for 1.5 miles before turning and returning on the same road. The dirt is softer than pavement and the mild hills are invigorating and satisfying. The finish is back to transition area and the huge welcome of the crowds, announcer and other finishers.

Competition, a Coach, and Scottish Roots

I find that without something or someone to motivate me I often get routine and lazy when it comes to exercise and eating right. Yesterday, in order to combat this and get down to my college weight, preferably the weight I was my Freshman NOT Senior year, I upped my training to a whole new label.

I've hired a physical trainer and am competing in a group training program designed to have me loose weight. My trainer has restricted my calorie intake to around 1500 calories a day and is encouraging me to do at least 2 hours of cardio work a day. This competition continues for the next 8 weeks, until mid-June, and the winner will be determined both at the club level and at the larger regional level based of percent of total body weight lost. My Mom was brave enough to sign up with me and we are both now committed to meeting at 4pm every Tuesday and Friday for our one hour workout sessions with our trainer.

Beyond that I have lots of other classes at the gym planned to get in my 2 hours a day. Over the last two weeks, which was before this competition started I did increase my exercise and reigned in my eating. This resulted in a 7 pound weight loss in 2 weeks. I think I have a real chance of winning this competition for the women at my club, as the last female club winner lost 12% of her body weight in eight weeks. For me, with a starting weight of 178, this means I need to loose around 22 pounds, which will get me down to 156 pounds (averaging 3 pounds a week).

When I get to my 160s I'll celebrate with a message. And since I expect to loose around 3 pounds a week, that should just be a few weeks away. That will be a nice accomplishment. I'll let you know when I get there. I'll weigh in each week on Monday or Tuesday. I should weigh 169 by May 4th.

When I set my mind to things I can be really competitive and stubborn. I'm hoping that I can use these somewhat bull-headed character defects to my benefit in this competition. My old Uncle Archie used to say it was the Scot in me. Time for that Scot to come out fighting. 2 hours a day. No problem. 1500 calories or less, no problem. I'm wielding the broadsword of my ancestors now, stubborn perseverance, and no one can stop me.

5k results

I ran my own 5k using my Garmin and a Juniot High track last night. The stars were beautiful and I ran to the sound of my Ipod and the spraying sound of the nighttime sprinklers on the football field. Moonshine was my only light.

Mile One: 11:28
Mile Two: 11:07
Mile Three: 11:36

Total 5k time: 35:17

This is an 11:21 pace, which is a bit slower than my pace last July at 10:30, BUT IT shows how quickly I'm getting back in shape. Keep in mind I just had my baby girl Zoe 6 weeks ago.

I felt fast and great after this self-imposed race. It was a very freeing feeling. My first official 5k is in late May. Let's hope I can beat this most recent time then. I've also signed up for a weight loss training group at my gym. This should help me get faster as well.

Two Miles a Day Through Elk Grove

Today I ran two miles in a 25:27, which is around a 12:40/mile pace.
It was a nice run around the Elk Grove Park which has ancient oak trees, and is rumoured to be the "grove" that a city founder saw "elk" walking through back in the 1850s. Hence the city name "Elk Grove."

I do remember a faster time for me, back in 2003, while training in Overland Park, Kansas. Back then I got fast enough to run two miles in 18:00, which is a 9 minute mile. Two kids later, a one year long heel injury, a marathon trained for and behind me, and I'm much slower than I was before (not to mention the 35 extra pounds I'm currently carrying).

I'm focusing on working out at least 30 minutes a day and when I do run, I'm keeping it to short runs like this (2 miles) so that I can really push my speed. I'm trading off days running with cross training by Pilates and swimming to rebuild my hip flexors and other core muscles.

Take your baby with You

Well, I'm 16 days post birthing my baby girl, Zoe (8lbs, 12oz).
I also just received an email with the following future "due date" of my next big accomplishment.

"Red Carpet Warriors--

With 165 days until we head down the mountain from Timberline Lodge, we've got 11 of 12 runners for our Hood to Coast team."

I am one of those 11 runners!
So today my baby took her first bottle from Daddy and I jogged 1.8 miles while pushing my two-year-old in a broken down jogging stroller.

My pace was somewhere between 13 to 16 minutes per mile. Yipes. My goal will be to get below 10 minute miles in the next 6 months.

When I accomplish this relay in record breaking time (for me) I can confidently proclaim that I've run two relay races with over 11 miles in each 24 hour race within one year. Not to mention that within that same year I was pregnant and birthed a huge baby. This leaves all my female cousins and sister with no excuse not to exercise or run in fun relay races while pregnant or recovering from pregnancy.

Birth Story Summary:
To summarize my recent birth of Zoe; it was a mental challenge for sure.
Basically my labor started at 11pm and kept me up all night. No sleep for me.
We drove 40 minutes to Davis Hospital at 6:30am after I ate a peanut butter and jelly sandwich. I listened to my hypnotherapy music and birthing music on my Ipod as we drove out there. Once there I labored with Nate's help focusing till 1pm (in the shower, counting through contraction, etc. At 1pm I wanted to get in the birthing tub and they told me I was dilated to at least a 5 cm. But the hospital was packed and both birthing tubs were in use. So I started to panic. I asked for an IV drip of something to calm me down and I labored for another 1.5 hours. At 2:30pm the tub still wasn't ready so I begged for an epidural. I was likely deep into transition at this point but refused to let my midwife check me for how dilated I was. Right when the epidural doctor came in the room I was told the birthing tub was ready for me. But at that point I was to frustrated to want to go that route. I got the epidural and started being nice to everyone. From 3 till 4pm I rested and Nate took a nap. Then at 4:10 or so my nurse came to check on my and noticed that when I tried to turn on my right side that baby girl's heartrate dropped. She decided to check my dilation and when she started to exclaimed, "Baby's head is crowning! She is ready to be born." A backup doctor was rushed in and was very nice introducing herself and was coaching me to push when I asked, "Where is my husband?" A nurse said, "Oh is that him asleep on the coach?" They woke up Nate and got my Mom back in the room. The doctor asked if I was a fast pusher with Lincoln and I said, "very fast." After one push the doctor told me to slow down so that I wouldn't tear, and then with a second push Zoe was out. Overall, pushing took less than 5 minutes, just like with Lincoln and my recovery has been amazing. Only one stich, and the epidural wore off quickly with no adverse effects. So I have forgiven myself for not "making it" through the entire labor without drugs.

In the end I pushed out another almost 9 pound baby. At this hospital they took Zoe and put her right on my chest after birth and left her with me for 2 hours. She took right to nursing for 45 minutes and kept looking in our eyes so content. It was amazing. I walked into the hospital weighing around 206 pounds (about 20 pounds less than when I birthed Lincoln). After two weeks of nursing and sleeping and eating, I know weigh around 180 pounds and hopefully still going down.

My goal is to weigh in the 150s by August for the relay race, which will enable me to reach that fast 10 minute or less pace.

Are you prepared for victory?

I'm in the red zone
The last few seconds are ticking off the clock
A Finish Line just appeared around the bend

I recall seeing a sign 2 miles from the end of my marathon race in 2005 that said, "You are just a few steps away from finishing what you started!"

I feel really sore and tired most of the time, but I am still feeling much better than I did at this point with my last pregnancy.

I even swam 600 meters a few days ago. I felt like I was swimming through an oncoming current and it took me 21 minutes, which is quite slow even for me. But I am really close, so any exercise is just amazing at this point.

I am also working on visualizing my upcoming success in my most important race to date. Birthing my second child. I'm going to wear my heart rate monitor and IPOD and treat this like any serious race. The goal is a painless birth...a relaxed birth...a baby in my arms after hours NOT days. All this will happen.

I'm like Joan Benoit Samuelson, who I met once and talked to, although I can't remember what I said. I just read a recent article detailing Joan's Olympic Gold marathon race in 1984.

"Minute by minute, mile by mail, she forged onward past the barren landscape along the Marina Freeway, increasing her lead to almost 2 minutes at 15 miles. What fortitude enables a lone runner to hold form for more than 20 miles when she knows that behind her lay the greats, en masse, conserving energy, poised like a cycling peloton to overtake her? The answer came from Samuelson herself after the race, when she recounted her mindset. 'I said to myself, 'Are you prepared to deal with victory? I decided I was.'"

This will be me in just a few days! I am prepared to deal with victory.

Go Slow and You Get to Eat More!

I guess when you walk slowly in a race and weigh more, you burn more calories.
At least this calorie counter thinks so.

http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp

When I compare how much I burn when I weigh 200 pounds and take 57 minutes to complete a 5k-to when I weighed 150 pounds and it took me 30:30 minutes to complete a 5k, I get these two different numbers.

681 calories vs. 348 calories.

I guess the main benefit to being light and fast though is that you can get through a 5k faster, even if at the end you burn less calories.

This counter also says I burned around 4175 calories when I ran my marathon in San Fran. 2005, versus I'm guessing around 3030 calories for my fast and light brother-in-law Will to run his Chicago marathon. That means I could eat an extra McDonalds meal more than he did after the race! Two bad we didn't run in the same race at the same time, or that would have been fun to rub in. The slower you run, the more you get to eat.

I'm neglecting to mention that he ran his marathon in less than 3 hours, I ran mine in less than 7 hours. I think his feat is more noteworthy, but at least I get the extra burger for effort.

A 5k Walk, while carrying an extra 50 pounds

This morning my friend Betsey and I, as well as my Mom, two strollers, and three kids in the strollers, started out at the back of the pack of a local 5k. We ended at as the last racers as well. But if you can believe it, I was able to jog the last 1/4 mile even though I weight over 200 pounds (although my hips are hurting a bit now).

My final time was around 57:40, a pace of 18:34 per mile.

I usually finish 5ks in around 32 minutes, a pace of 10:30 per mile.

But I had loads of fun and enjoyed getting hilarious eye popping double takes from all the runners when they saw my HUGE 8 month preggo belly. I literal saw people's eyes pop out. When I won some running socks at the raffle afterwards everyone clapped for me like I was winning an Oscar.

This local running store does a 5k every 3 months or so far $5. I really just walked this one so that I can get a free T-shirt and award next December for competing in all four races this year of 2009. I should be able to expect a new PR at each race.

I was really motivated to at least beat the 1 hour time mark, and did. I might not have though if not for my friend Betsey who kindly pushed Lincoln in a stoller as I pumped my arms at a 3.5 mph pace. It is always great to have good company.

Only 24 days until my due date of March 3rd.
I'll keep this 5k time as my Personal Record for a 5k while 36 weeks pregnant. Not sure if I'll have test this PR so it might just stick forever.

My brother ran with his wife which was great for them. He is Mr. Skinny now and is trying to get under my weight before I have the baby, which is a bit frustrating for me since I'm 5 foot 4 inches, and he is like 6 foot 3 inches. Although I always weigh more then Nate when I'm barely pregnant, so weighing more than my tall brother shouldn't be too bad. But between you and me and don't think he will make it since he weighs 216 and I'm at 203, with only 24 days to go. But who knows. If I get up to 210 and he looses like 6 pounds in the next 3 weeks, we might weigh the same for like one day of our lives. We will have to take a photo on that day!

Fun!

I now weigh 199.5 pounds

Yes, with four weeks till lift off, I am only a .5 pound away from going over 200 pounds, which I've been fighting off like a lioness! Argh. I went to the gym and almost had to use that large weight on the 200 pound mark instead of the 150 pound mark. I was so mad I even yelled at the scale. Luckily, I still got to use the 150 pound mark. But I remember once being able to use the 100 pound mark in 2003, and I dipped to 149 pounds for like a day. I really want to get back there and quickly too!

A few months before this pregnancy I got down to 151 pounds, after lots of running AND a well-placed 48 hours flu bug. At any rate, I am not going to get down on myself, and may need to stop weighing myself at all till the baby comes. No reason to fret. I've lost weight before. I'm an active person. I will breastfeed and exercise, sometimes simultaneously until the weight comes off again.

Also, when I walked into the hospital to birth Lincoln I weighed around 230 pounds. this time I might weight closer to 205 pounds. So I will look at this pregnancy as a tremendous success. Perhaps it has something to do with not living right down the street from a MidWestern delicacy called frozen custard. Perhaps.

I did swim 10 laps today, and two days ago I spent a 1/2 hour on the eliptical machine and lifted arm weights. So really, my friends, you have no excuse to not get active this Winter, if I'm doing all that work while 8 months pregnant.

My Nesting Poem, Nate said I should share

I am a little birdie

Who likes us clean not dirty

I love my loving hubby

Especially when he is grubby

From helping me with nesting

Our resources together divesting

To get our house all ready

For our little lady

So please don’t get all stressed out

For this list of dust to grout

It’s just ideas from a mother hen

To the papa of her den

California Dreamin'

So I'm amazed that no matter how often I think I have life figured out, some new vision for the future surprises me. We've met some new friends in town who have been dreaming about forming an intentional Christian community right here in suburban Elk Grove. We felt called to come hear before knowing that others felt that perhaps God was calling us to lives of simplicity, sharing, and outrageous love with our wealth, both spiritual and financial. Right as we have met these new friends, property in the neighborhood I grew up in, which is the only neighborhood with any acreage left, has plummeted in value. Huge swaths of land with older farmhouses, and some newer town homes are selling for around 100k, when just three years ago the land was selling for over 600k. So God is providing like-minded friends, the property, and now we just need to pray for more like-minded friends. It would be a bit daunting to buy up lots of property and not be able to fill it with folks who want to live in community with us. So please pray that we have wisdom in this crazy idea called an intentional community. We aren't even sure what it is, or how it would work, but the seeds are definitely planted.

"The Lord only promises the kingdom of heaven to the poor. That's because anyone who loves temporary material blessings loses the fruits of love. No one can serve both God and money because either one will be loved and the other hated, or one will be served and the other detested...So give away your clothes-your earthly possessions and you won't be pinned by the one fighting against you. Then you can enter the kingdom of heaven via the straight path and the narrow gate. What a great swap! To exchange the things of time for the things of eternity, to get one hundred gifts instead of one, to enjoy life everlasting!" -Claire of Assisi, Letters 1212AD

On a side note, I'm in my 35th week of pregnancy, almost to month 9, and I'm daily floored by practice surges or contractions. Despite my huge energy level which has propelled me to bike, walk, or swim every day this past week, I find that by the evening my uterus is NOT happy with me, and therefore floors me with an endless surge that knocks my breathe away. I can't wait for this baby to come, although then I won't get any sleep for at least 3 months and will be a walking zombie, but at least I'll have my body back. I've lowered my pain medicine before I go to bed since my new midwife advised against it, so the exercise is my way of making sure I can get to sleep at night. Swimming today will likely relax my hips enough so that they won't ache as I lay on my side at night. What a blessing I have to live with such wealth that I have a cozy super soft King sized bed to sleep in each night. I keep wondering how women who are pregnant in hovels all around the world survive as they sleep on dirt floors. God forgive ME for whining!

Practice Makes Perfect

My body wants to focus not on exercise and more on practicing for birthing my baby. This means whenever I do more then just the bare minimum each day, I get these practice surges which tell me to sit down and stop.

Sigh* Oh well. I only have 6 weeks to go. I'll just keep drinking water and focus on getting good sleep. I might go for a bike ride today but my balance might not be good enough. So I guess I'll ask my Mom to pick me up. I love lifting weights though, free arm weights.

I get the best looks of awe at the gym when I am bicep curling 20 pounds with a tummy that looks like the pic below! Lots of fun. My next race will be Memorial Day, a 5k, around 3 months after the birth.